Seriously…is your butt doing it’s job?
And, no, I don’t mean making a dent in your couch cushions. Your gluteus muscles help with just about every movement you make. Walking, running, climbing stairs, lifting everything from a bag of groceries to a 35 pound weight plate..all of these movements go through your hips and glutes in one way or another. Your glutes are part of your core and need to be active and strong just like your abs and low back.
Many people only use their glutes for one thing…sitting on them. You might think “But I exercise every day.” But if you exercise for 30-60 minutes and then sit at a desk the rest of the day, you probably still have lazy glutes. And if your glutes are inactive, they are less able to handle strenuous exercise and unable to properly distribute motion throughout your core.
Lazy glutes can lead to low back and hip pain and I don’t think I need to explain why that’s bad!
Glute activation exercises along with strength building exercises and some foam rolling will get those sleepy muscles firing.
Donkey kicks and clamshells will ‘wake up’ the glute muscles before a strength workout. Do these as part of your warm-up.
Donkey kick start
Donkey kick finish
Start on all fours with your core tight. Lift one leg keeping your knee bent. Squeeze your glutes to lift your heel towards the ceiling. Focus on using your glutes for the movement and not your lower back.
Lie on your side with knees bent and legs stacked on top of each other. Squeeze your glutes and lift your top leg, keeping your heels touching. Your knees should open and close like a clamshell!
The two best exercises for building glute strength are sumo squats and hip thrusts.
Sumo squats will isolate and engage the glutes more than regular squats.
Sumo Squat Start
Sumo Squat Finish
Begin in a wide stance with toes pointed out at a 45 degree angle, core tight and arms in front of you for balance. Squat down with your knees following the same angle as your toes. Press back up through your heels, squeezing your glutes on the way up. You can hold dumbbells for added weight.
Hip thrusts target the glutes to build strength and power by maximizing hip extension.
Hip thrust start
Hip thrust finish
Begin by leaning on an exercise ball or bench with feet planted about hip width apart. Squeeze your glutes to lift your hips to parallel, pause and return to start. You can hold a dumbbell or barbell across your hips for added weight.
Get off that derrière and start working it!